If you wanted to loose 10kg fats in a month then you have to know that its possible, naturally you can loose 10kgs of fats in 1 month, but that will not good for you, you have make goal to lose 10kg weight in around 2.5 to 3 months. 

Because if you loose weight very fast then its not good for your mental health and physical health. You will get too weak, so that's not good idea to loose too much weight in a month, you should make it long term process. 

Points you should focus to loose weight 

1 Calorie Deficit 

-Make sure you are eating in deficit calorie Like if your maintainance calorie is 3000 then you should decrease 15% to 20% of you calories, when you start your weight loss journey. Fir you should calculate your maintainance calorie. 

-Formula of finding your maintainance calorie 

-We will take 70kg as example

1-If you are little bit active like and working out for 1 hours - then (70×2.2×13) =2002cal

2-If you are little bit more active and working out for 1.5 hours then - 

(70×2.2×14) =2156cal

3- If you are very active person and workout for 1.5 hours then (70×2.2×15)=2310cal

-So thats the Formula you can use to calculate your maintainance calorie


2. Cardio 

Cardio is your best friend in your weight loss journey. Because it helps you to eat more food, like while doing weight loss you are eating 2500 calories, so you can burn 500cal and eat 500cal more and still you will loose your weight. But you don't need to do high intensity cardio, because it effect your muscle recovery, you can do low intensity cardio. The best low intensity cardio is walking. If you complete 12000 steps a day you will burn upto 500-550 cal a day. 


3- Less Calories foods 

You should focus on what you are eating. Eat foods which are low in calorie but amount will be high like salad and more. 


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